He cashew (Anacardium occidentale) It is a botanical curiosity because it produces both a dried fruit and a fresh fruit.
The dry fruit with a hard shell and kidney shape, 3 to 5 cm long, contains the seed, the edible cashew, white or ivory in color and weighing about 10 g.
The peculiar thing is that the peduncle that attaches this dried fruit to the branch of the tree develops to form a large fleshy pseudofruit, yellow, pink or red in color and up to 11 cm in length, which can also be consumed.
In fact, it is a highly esteemed fruit in Latin America, where it is known as cashew, cojote, cashew apple, merey or golden plum among other names.
The name cashew was given to the dried fruit by the French monk and naturalist André Thevet, to whom its shape reminded him of an inverted heart (“ana” means “upward” and “cardium”, “heart”).
Cashew properties
The recommended serving of cashews is about 30 grams which correspond to about 18-20 seeds. This amount provides 172 calories, 14 g of fat, 4.6 g of protein, almost 10 g of carbohydrates and 1 g of fiber.
Perfect proportion of fats
Many people avoid nuts due to their fat content, but they all have a place in a healthy diet if consumed in adequate amounts. The cashew stands out as one of the healthiest due to its nutritional profile.
The total amount of fat is less than in almonds or walnuts and the proportions of saturated, monounsaturated and polyunsaturated fatty acids are very close to the 1:2:1 ratio that nutritionists consider ideal.
This means that it has twice or more monounsaturated fatty acids, such as those in olive oil, the most beneficial for the cardiovascular system, than polyunsaturated and saturated ones.
The proportion of healthy fat is higher than in peanuts, pine nuts, pistachios, walnuts, pumpkin seeds or sunflower seeds.
Valuable minerals: copper, magnesium and more
Copper and magnesium, two minerals that are scarce in the diet of many people, are found in abundance in cashew.
Copper participates in formation of red blood cells, in the maintenance of the structures of blood vessels, nerves, bones, hair and skin, in the production of energy from nutrients, and above all in the functioning of the immune system.
As for magnesium, an essential mineral for the nervous and musculoskeletal systems, a handful of cashews covers up to 26% of daily needs.
In addition to copper and magnesium, cashew contains significant proportions of iron (9% of the daily needs in a 30 g serving), zinc (20%), phosphorus (20%) and selenium (10%).
Iron is essential for the transport of oxygen to all cells, while zinc and selenium collaborate with defenses in eliminating viruses, bpathogenic bacteria, free radicals and precancerous cells.
quality proteins
Each 100 g provides 15 g of protein, so one serving provides around 10 percent of daily needs.
But the most interesting thing is that the amino acids are found in the ideal proportions for their assimilation, as in the case of proteins of animal origin or soy. Thus they favor the perfect tissue regeneration and the development of physiological processes.
Additionally, the proportion of tryptophan stands out, which in cashews is higher than in any other food: in 30 g there are 72 mg of tryptophan.
Benefits of cashew
The extraordinary composition of the cashew translates into a series of benefits for well-being and health.
1. Lowers cholesterol and triglycerides
The fat profile of cashew nuts is optimal for control cholesterol and triglycerides, which reduces the risk of suffering from cardiac disorders. The effect of its fiber and antioxidants reduces it even further.
Several studies indicate that by consuming moderate portions – a handful – of nuts four times a week, the risk decreases by 37 percent.
As the quality of cashew fats is better than that of the average nut, it can be assumed that the percentage may be higher in your case.
The definition of the cashew as a beneficial food for the cardiovascular system contributes to its content of phytosterols, tocopherols and squalene, all of them antioxidant plant compounds that reduce the risk of heart disease.
Phytosterols, which are part of the natural composition of the cashew, are the same ones that are artificially added to certain foods to sell them as heart-healthy.
2. Fit bones and muscles
Cashews are an abundant source of magnesium, a mineral that is part of the bones and, through a balancing mechanism with calcium, contributes to the relaxation and good condition of the nervous system and muscles. Magnesium is as necessary for bone strength as calcium.
3. Tranquilizer and sleep inducer
Cashew is one of the main food sources of tryptophan. This amino acid is precursor of serotonin synthesis, a neurotransmitter that is associated with a feeling of well-being.
Specifically, its balance in relation to other neurotransmitters is necessary to regulate appetite and body temperature, for intellectual functions, for control anxiety and for the rhythm of the internal clock that determines the cycles of night rest and wakefulness.
Tryptophan is considered a stimulant of sleep and feelings of pleasure, so it is a good idea to go to bed well served.
Added to the effect of tryptophan are those of B vitamins. Even a moderate serving of 30 g provides 5% of the daily needs of vitamin B2 and 6% of the daily needs of vitamin B1 and B6. This, in combination with tryptophan, has a positive effect on depressive moods.
4. Is it an aphrodisiac?
In regions of Brazil and Central America, the cashew is famous as an aphrodisiac, something that is said about many foods, especially if they have striking shapes, but in your case it could be justified by the abundance of zinc, a mineral necessary for the synthesis of male sex hormones.
Cashew in the kitchen
After picking, cashews are steamed to neutralize irritating compounds found in the shells. They can then be marketed as is, or fry them lightly to obtain a more crunchy, tasty and appetizing result.
They are also consumed sugared or covered in chocolate.
Essentials in oriental cuisine
Cashews are highly appreciated in the countries where they originate and are increasingly used in vegan, international and avant-garde cuisine.
Their delicate, very particular flavor and honeyed texture make them very different from other nuts, especially when cooked.
They have a great affinity with spices such as pepper or cardamom and with other ingredients such as coconut or ginger.
This makes them very attractive to oriental cooks, especially from India, who frequently use them in numerous recipes.
With cereals and vegetables
It can enrich dishes of basmati rice, couscous and especially bulgur, a pre-cooked cracked wheat with a sweet flavor, which is greatly enhanced if a few toasted cashews are added.
Stir-fried with spinach and a little garlic, They are delicious and combine well with all types of vegetables, even artichokes. Well chopped they can also give consistency and texture to millet or seitan croquettes.
winter salads
Winter salads are ideal for including cashews, especially if they include apples, escarole, carrots or pumpkin.
cashew butter
A product derived from this nut is cashew butter. It resembles peanut, but it is somewhat sweeter and creamier. It is ideal for spreading on toast or as a base for preparing sauces.
It can also be used in sweet recipes and has the advantage that it is less caloric than milk butter.
It is also the basis for developing all kinds of vegan “cheese”.